Fruits and Vegetables Lesson: Cranberries

Getting Started 1. Review lesson plan before each session. 2. Copy handouts: a. Choosing & Storing Cranberries b. Recipes (6) 3. Gather supplies needed for lesson and activities.

Supplies Needed 1. Handouts for participants 2. Ingredients for a specific recipe you choose to prepare. 3. Supplies for tasting recipe, such as plates, forks or spoons, and napkins. 4. Fresh, canned and/or frozen cranberries to display and refer to during lesson (can use as prizes for participants who answer questions, etc.).

Beginning the Lesson 1. Introduce yourself by name and the organization you represent. 2. Summarize the lesson by giving the objectives. 3. Let the group know the lesson will be informal and they can ask questions any time.

Objectives – The participants will: 1. Understand the benefits of eating colorful fruits and vegetables daily. 2. Know how to choose and store cranberries. 3. Learn new ways to cook and prepare cranberries. 4. Understand the nutrition benefits of eating cranberries.

Prepared by Cindy Johnson, RD, CD of the Mattawa Community Medical Clinic, Mattawa, WA 200611

Funding from Mattawa Community Medical Clinic, Basic Food Nutrition Education Program and the USDA BFNEP, USDA and MCMC are equal opportunity providers and employers. Script

Introduction (Display fresh, canned and/or frozen cranberries to refer to during lesson. Can use as prizes for participants who answer questions, etc.)

What may be the secret to staying healthy and fit as we age? Eating 2 cups of fruits and 2-1/2 cups vegetables every day –the Color Way, our age-defying formula for health that may help: 1. Fight cancer. 2. Fight heart disease. 3. Fight effects of aging (on eyesight, memory, immune function and painful inflammation). Remember, if there is one thing certain about diet, it is that you may reduce your risk of cancer, heart disease and other conditions associated with aging if you eat colorful fruits and vegetables daily, as part of an overall diet low in saturated fat and cholesterol.

Today we are going to talk about Cranberries Cranberries are unlike any other fruit in the world. From Cape Cod to Washington State, the cranberry has played a role in holiday culture and family health & wellness for years. Its unique health benefits and refreshing, tart taste put it in a league of its own when it comes to healthy refreshment. The cranberry is one of only a handful of major fruits native to North America. Others include the blueberry and Concord grape.

Cranberry - Vaccinium macrocarpon

A native of North America, the cranberry was a favorite of the Indians who invented cranberry sauce sweetened with maple sugar or honey. Cranberries were an important ingredient in pemmican, the pounded dried meat and fat food that would keep forever. Native peoples used cranberries as food, in ceremonies and medicinally. Revolutionary War veteran Henry Hall planted the first commercial cranberry beds in Dennis Massachusetts in 1816.Cranberries are found wild in the sandy, cool temperature bogs of Massachusetts and New Jersey. These days cranberries are grown commercially in those states as well as in Wisconsin, Oregon and Washington. Massachusetts supplies 40% of the crop sold in the United States. Long Beach, Washington has 450 acres of cranberry bogs. High in Vitamin C, straight juice from the berry is also highly effective in keeping female plumbing healthy. The cranberry gets its name from Dutch and German settlers, who called it "crane berry." When the vines bloom in the late spring and the flowers' light pink petals twist back, they have a resemblance to the head and bill of a crane. Over time, the name was shortened to cranberry.

If you strung all the cranberries produced in North America last year, they would stretch from Boston to Los Angeles more than 565 times.

The cranberry is one of only a handful of major fruits native to North America. Others include the blueberry and Concord grape.

Funding from Mattawa Community Medical Clinic, Basic Food Nutrition Education Program and the USDA BFNEP, USDA and MCMC are equal opportunity providers and employers. Description and Storage:

Cranberries got their name from the pilgrims, who called them crane berries because their long- necked pink blossoms resembled the heads of cranes.

Fresh cranberries to be used in baked goods can be stored easily for many months if you freeze them. Just put them right into the freezer in their original bag, double wrapped. Do not wash them. When you want to use the cranberries, let them thaw slightly (but not completely, or they will be mushy) and rinse them briefly in a colander. Then use them in your recipe as directed.

Fresh cranberries are available during the fall harvest season, September to December. They may be stored in the refrigerator for up to one month. They may stored in the freezer for up to nine months.

Choosing and Caring for Cranberries

Fresh cranberries are available during the fall harvest season, September to December.

Look for round, plump cranberries with smooth skin and no bruises; the redder, the better.

Don’t wash the berries until just before using them to keep them at their best.

1 (12-ounce) bag of cranberries equals 3 cups whole cranberries, or 2 1/2 cups finely chopped cranberries.

One cup of chopped cranberries has only 50 calories and 5 grams of fiber. TIPS:

To freeze, do not wash. Keep them in their original bag and double wrap. They will keep frozen for up to nine months. Do not completely thaw before using or they will be mushy.

Add 1 teaspoon of butter to each pound of cranberries when cooking to eliminate foam and over boiling.

Cook cranberries just until they pop. Further cooking makes them taste bitter.

Funding from Mattawa Community Medical Clinic, Basic Food Nutrition Education Program and the USDA BFNEP, USDA and MCMC are equal opportunity providers and employers. Health Benefits of Cranberries

Recent scientific research shows that cranberries and cranberry products contain significant amounts of antioxidants and other phytonutrients that may help protect against heart disease, cancer and other diseases. “Cranberries contained the most antioxidant phenols compared to 19 commonly eaten fruits. Cranberries are loaded with antioxidants and should be eaten more often.” Joe Vinson, Ph.D., research chemist at the University of Scranton. November 19, 2001 edition of the Journal of Agriculture and Food Chemistry x

Flavonoids have been shown to function as potent antioxidants both in vitro and in vivo and may reduce the risk of atherosclerosis. Cranberries contain significant amounts of flavonoids and polyphenolic compounds that have been demonstrated to inhibit low density lipoprotein oxidation.32,44,61 Ongoing research continues to suggest that cranberries may offer a natural defense against atherosclerosis. Cranberries contain proanthocyanidins (PACs) that can prevent the adhesion of certain of bacteria, including E. coli, associated with urinary tract infections to the urinary tract wall. The anti-adhesion properties of cranberry may also inhibit the bacteria associated with gum disease and stomach ulcers.

Funding from Mattawa Community Medical Clinic, Basic Food Nutrition Education Program and the USDA BFNEP, USDA and MCMC are equal opportunity providers and employers. USDA scientists at the Human Nutrition Research Center on Aging at Tufts University have been finding promising results associated with diets high in antioxidants and other phytonutrients. Preliminary studies suggest that diets containing fruit and vegetables with high-ORAC^ values may provide protection against chronic age-related afflictions like loss of coordination and memory. Cranberries score high on the antioxidant scale at 1750 ORAC units per 100 g (about 3.5 oz.) of fresh fruit

Using an animal model James Joseph, Ph.D. and Barbara Shukitt-Hale Ph.D. have been experimenting with cranberries and their ability to protect brain cells from free radical damage and subsequent motor and cognitive function losses. Rats fed diets supplemented with cranberries are put through a series of tests to evaluate their neural function compared to a control group. Preliminary results indicate that there will be compelling evidence that cranberry can help protect the brain from neurological damage (unpublished results).

^ Note: ORAC, or oxygen radical absorbance capacity, measures the ability of a substance to subdue oxygen free radicals in vitro. Prepared by Cindy Johnson, RD, CD of the Mattawa Community Medical Clinic, Mattawa, WA 200655

Funding from Mattawa Community Medical Clinic, Basic Food Nutrition Education Program and the USDA BFNEP, USDA and MCMC are equal opportunity providers and employers. Selected References: 28. Joseph, J.A., Nadeau, D.A., and Underwood, A. The Color Code - A revolutionary Eating Plan for Optimum Health. 1st ed. New York, NY: Hyperion, 2002.

Funding from Mattawa Community Medical Clinic, Basic Food Nutrition Education Program and the USDA BFNEP, USDA and MCMC are equal opportunity providers and employers. References:

Food Facts: Cranberries. HungryMonster.com http://www.hungrymonster.com/Foodfacts/Food_Facts.cfm

Cranberry Nutritional Data. http://www.mypyramid.gov/ http://www.cranberryinstitute.org/about_cranberry.htm http://www.cranberryinstitute.org/healthresearch.htm http://whatscookingamerica.net/cranberrytip.htm

Cranberry Delights. By Leah Johnson. 2003: Morris Press Cookbooks.

The Food Stamp Program provides nutrition assistance to people with low income. It can help buy nutritious foods for a better diet. To find out more, contact your local food stamp office, food bank, or senior center.

The artwork, was developed with support from the Department of Foods and Nutrition at The University of Georgia, the Northeast Georgia Area Agency on Aging and the USDA Food Stamp Nutrition Education Program. Permission is granted to reproduce, translate, abstract, review or quote these materials in whole or in part for educational purposes only (not for profit beyond the cost of reproduction) provided that the author(s) and The University of Georgia receive acknowledgement as shown in this example notice: Reprinted with permission from The University of Georgia, Department of Foods and Nutrition, Athens, GA. Authors, Title, Date.

Funding from Mattawa Community Medical Clinic, Basic Food Nutrition Education Program and the USDA BFNEP, USDA and MCMC are equal opportunity providers and employers. Cranberries got their name from the pilgrims, who called them caneberries because their long- necked pink blossoms resembled the heads of cranes.

Choosing Cranberries:

. Fresh cranberries are available during the fall harvest season, September to December.

. Look for round, plump cranberries with smooth skin and no bruises; the redder, the better.

. Don’t wash the berries until just before using them to keep them at their best.

To freeze, do not wash. Keep them in their original bag and double wrap. They will keep frozen for up to nine months. Do not completely thaw before using or they will be mushy.

Add 1 teaspoon of butter to each pound of cranberries when cooking to eliminate foam and over boiling. Cook cranberries just until they pop. Further cooking makes them taste bitter.

Storing Cranberries: One cup of chopped To freeze, do not cranberries has only wash. Keep them 50 calories and 5 their original bag and grams of fiber. double wrap. They will keep frozen for up to nine months. 1 (12-ounce) bag of cranberries equals 3 cups whole cranberries, or 2 1/2 cups finely chopped

Funding from Mattawa Community Medical Clinic, Basic Food Nutrition Education Program and the USDA BFNEP, USDA and MCMC are equal opportunity providers and employers. Prepared by Cindy Johnson, RD, CD of the Mattawa Community Medical Clinic, Mattawa, WA 200699

Funding from Mattawa Community Medical Clinic, Basic Food Nutrition Education Program and the USDA BFNEP, USDA and MCMC are equal opportunity providers and employers. 44

Calories

Protein (gm) 0 Carbohydrate (gm) 12 Total Fiber (gm) 4 Total Fat (gm) 0.1 Saturated Fat (gm) 0 Polyunsaturated Fat (gm) 0 Linoleic (omega 6) (gm) 0 Alpha Linolenic (omega 3) (gm) 0 Cholesterol (mg) 0 Vitamin A (mcg RAE) 2.8 Vitamin C (mg) 12.6 Vitamin E (mg a -TE) 1.1 Thiamin (mg)/Riboflavin (mg) 0 Niacin (mg) 0.1 Folate (mcg, DFE) 1 Vitamin B6 (mg) 0.1 Vitamin B12 (mcg) 0 Calcium (mg) 7.6 Phosphorus (mg) 12.4 Magnesium (mg) 5.7 Iron (mg) 0.2 Zinc (mg) 0.1 Selenium (mcg) 0.1 Potassium (mg) 81 Sodium (mg) 1

Funding from Mattawa Community Medical Clinic, Basic Food Nutrition Education Program and the USDA BFNEP, USDA and MCMC are equal opportunity providers and employers. Cranberry Bread

2 cups all-purpose flour 2 eggs, slightly beaten ½ cup granulated sugar 3 Tbs butter, melted 1 Tbs baking powder ½ cup walnuts, chopped ½ tsp salt 1-1/4 cups cranberries 2/3 cup fresh orange juice 2 tsp grated orange rind

1. Preheat oven to 350º. Grease bread pan. 2. Sift flour, sugar, baking powder and salt into a mixing bowl. 3. Make a well in the middle of the sifted mixture and pour in orange juice, eggs, and melted butter. 4. Mix well without over mixing. 5. fold in walnuts, cranberries and orange rind. 6. Pour batter into the greased pan and set on the middle rack of the oven. 7. Bake 45-50 minutes. 8. Cool in the pan for 10 minutes before removing from pan.

Makes 1 loaf, 10 servings.

Nutrition Facts per serving Serving size: 1 slice Total calories 217 calories Total fat 8.8 grams Total carbohydrate 30 grams

From Cranberry Delights. By Leah Johnson. 2003: Morris Press Cookbooks.

Funding from Mattawa Community Medical Clinic, Basic Food Nutrition Education Program and the USDA BFNEP, USDA and MCMC are equal opportunity providers and employers. Layered Cranberry Rice Pilaf Mix

1 Tbs packed brown sugar ¼ tsp salt 2 tsp chicken bouillon granules 1-1/4 cup long grain converted rice 1/3 cup pecans ¼ cup chopped dates ½ cup dried cranberries

1. Place brown sugar, bouillon and salt in small bowl. 2. Mix well. Place in bottom of wide mouth pint jar. Press tightly. 3. Place pecans in jar, then the dates. Press tightly. 4. Place about half of the rice in the jar. 5. Place dried cranberries in the jar. Press tightly 6. top off jar with remaining rice. Seal with lid. 7. Use decorative cover, ribbon and attach recipe for preparing pilaf

Cranberry Rice Pilaf 1 jar cranberry rice pilaf mix 3-1/4 cups water 2 Tbs margarine

1. In a medium sauce pan, place rice pilaf mix, water and margarine. 2. Cover and bring to a boil. 3. Reduce heat; cover, and simmer for 20 minutes. Makes 8 servings.

Nutrition Facts per serving Serving size: ½ cup Total calories 166 calories Total fat 3 grams Total carbohydrate 32 grams

Funding from Mattawa Community Medical Clinic, Basic Food Nutrition Education Program and the USDA BFNEP, USDA and MCMC are equal opportunity providers and employers. Cranberry Pineapple Salsa

1 Tbs olive oil 2 Tbs water 1 onion, chopped small 1 (8 oz.) can sliced pineapple, drained and chopped 1(12 oz.) bag cranberries (3 cups) ¾ cup firmly packed brown sugar 1 (4 oz.) can chopped milk green chilies, drained ¼ tsp salt

1. In saucepan over medium heat in hot olive oil, cook onion until tener, stirring occasionally. 2. Stir in cranberries, brown sugar, salt and 2 Tbs water. 3. Cook over medium heat, stirring frequently until cranberries pop and mixture boils and thickens slightly. 4. Remove saucepan from heat; stir in pineapple and chilies. 5. cover and refrigerate.

Makes 3-1/2 cups. Good with roast pork, ham and poultry.

Nutrition Facts per serving Serving size: 1 slice ¼ cup Total calories 75 calories Total fat 1 gram Total carbohydrate 16.8 grams

Recipes from Cranberry Delights. By Leah Johnson. 2003: Morris Press Cookbooks.

Funding from Mattawa Community Medical Clinic, Basic Food Nutrition Education Program and the USDA BFNEP, USDA and MCMC are equal opportunity providers and employers. Cranberry Cherry Cobbler

1 (21oz) can cherry pie filing ½ cup powdered sugar 1 (16 oz can whole berry cranberry sauce 2 tsp milk ¼ tsp cinnamon ¼ tsp almond extract 1 (12 oz) can refrigerated butter 2 Tbs sliced almonds milk biscuits

1. Heat oven to 400º. 2. Pour pie filling, cranberry sauce and cinnamon into ungreased 10-inch dish or 9-inch deep dish pie pan. Place in oven for 10 minutes until mixture bubbles. 3. Separate dough into 10 biscuits. Place on top of hot fruit mixture. 4. Bake for 13-18 minutes until deep golden brown. 5. topping: In small bowl combine powdered sugar, milk and almond extract. Mix until smooth. 6. Spread evenly over hot biscuits. Sprinkle with almonds. Makes 10 servings.

Nutrition Facts per serving Serving size: about ½ cup+biscuit Total calories 208 calories Total fat 3 grams Total carbohydrate 45 grams

Recipes from Cranberry Delights. By Leah Johnson. 2003: Morris Press Cookbooks

Funding from Mattawa Community Medical Clinic, Basic Food Nutrition Education Program and the USDA BFNEP, USDA and MCMC are equal opportunity providers and employers. Cranberry Jar Cookies

1-1/3 cup all-purpose flour ¾ cup dried cranberries ½ tsp baking soda ½ cup vanilla baking chips ½ tsp salt ½ cup chopped pecans 1/3 cup granulated sugar ½ cup margarine, softened 1/3 cup packed brown sugar 1 egg ½ cup quick-cooking oats 1 tsp vanilla

1. Layer the ingredients in a washed and thoroughly dried 1-quart wide mouth jar as follows: 2. Flour, press firmly. Add soda, salt, granulated sugar, grown sugar, oatmeal, cranberries, vanilla chips and pecans. 3. Add the instructions for making the cookies. Cranberry Cookie Recipe: 1. Preheat oven to 350º. 2. In large bowl cream margarine, egg and vanilla. 3. Add the jarred mix and stir until well mixed. 4. Drop dough by teaspoonfuls onto an ungreased baking sheet about 2 inches apart. 5. Bake for 8-10 minutes or until light brown. 6. Cool for 5 minutes on baking sheet, then transfer to cooling rack.

Makes 2 dozen cookies Cranberry Delights. By Leah Johnson. 2003: Morris Press

Nutrition Facts per serving Serving size: 1 cookie) Total calories 98 calories Total fat 3.6 grams Total carbohydrate 15.3 grams

Funding from Mattawa Community Medical Clinic, Basic Food Nutrition Education Program and the USDA BFNEP, USDA and MCMC are equal opportunity providers and employers. Pineapple Cranberry Sauce

2 cans (15 oz) pineapple tidbits in juice 1 can (16 oz) whole-berry cranberry sauce 2 Tbs cornstarch ½ tsp grated orange peel ¼ tsp ground cloves

1. Drain pineapple reserving ¾ cup juice in saucepan. 2. Add cranberry sauce, cornstarch, orange peel, cloves. 3. Stir to dissolve cornstarch 4. Cook, stirring constantly, until thickened and translucent. 5. Stir in pineapple 6. Serve warm with sliced turkey, chicken, or ham.

Makes 4 cups

Nutrition Facts per serving Serving size: ¼ cup Total calories 67 calories Total fat 0.1 gram fat Total carbohydrate 16.9

Recipe adapted from www.delmonte.com

940-NonDOH

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Funding from Mattawa Community Medical Clinic, Basic Food Nutrition Education Program and the USDA BFNEP, USDA and MCMC are equal opportunity providers and employers.